Cobalamin or Vitamin B12, a water-soluble vitamin plays a vital role in the functioning of brain and nervous system. In fact, Vitamin B12 is essential in formation of blood in our body. Apart from this, it is also related to synthesis and regulation of DNA. Hence, Vitamin B12 is considered as an essential vitamin.

Chemical compounds in Vitamin B12 are known as vitamers. Cobalt, which is essential in generation of vitamin B9 or folate, is also found in Vitamin B12. When your body has sufficient amounts of vitamin B9, you are less likely to suffer from vitamin B12 deficiency. Reduction in levels of Vitamin B12 in human body can lead to memory loss, fatigue, depression, anemia etc.

However, there are several food sources, which are abundant in Vitamin B12. This vitamin can only be produced by bacteria and can be found naturally in various animal-based products. In addition, synthetic forms are available and added to several foods like cereals.

Vitamin B12 Foods for non-vegetarian

If you are a non-vegetarian, here is a list of few food sources that can be included in your diet (in limited quantities) to fight against Vitamin B12 deficiency.

Fish (mackerel)

Shellfish (cooked clams)

Crustaceans (crabs)

Liver (beef)

Red meat (beef)

Eggs(chicken’s)

Emu Steak

Ostrich

Vitamin B12 Foods for vegan

If you are a vegan or wanting to maintain a natural diet, you can incorporate these vegetarian products in your regular diet.

Fortified Soy based products (Silken Tofu)

Fortified Cereals (All Bran)

Low/Reduced Fat Dairy (Skim Milk)

Cheese (Swiss)

Yeast extract spreads ( Marmite)

Whey Powder

Milk and Yogurt

Mozzarella

Parmesan

Rice Milk

Fortified Energy Bars

Low Fat Buttermilk

Veggie Burgers

Vitamin B12 supplements are also available. It can be taken in large quantities as well because excess quantity will be excreted from your body or stored in liver for usage when supplies are limited. Stores of Vitamin B12 last up to a year.

Recommended daily dosage of Vitamin B12

For children under 14 and older = 2.4μg;

For pregnant women = 2.6μg

For breastfeeding mothers = 2.8μg

Older People = 25-100μg

Comparing Vitamin B12 Content in foods

Following is the list of foods and their nutrient density (Vitamin B12 per 100gms)

Food Source

Vitamin B12 per 100gms

%DV per 100gms

Cooked Clams( Shellfish)

98.9μg

1648% DV

Fish( Mackerel)

19μg

317%DV

Liver(Beef)

83.1μg

1386%DV

Silken Tofu(Fortified Soy Products)

2.4μg

40%DV

Crab(crustaceans)

11.5μg

192%DV

Red Meat(beef)

6μg

100%DV

All Bran(Fortified Cereals)

20μg

333%DV

Skim Milk(Low Fat Dairy)

0.5μg

8%DV

Eggs(Chicken) Yolk

2μg

33%DV

Whey Powder

2.5μg

40%DV

Cheese(Swiss)

3.3μg

56%DV

Non-Fat Yogurt

0.53μg

25%DV

Marmite(Yeast extract spreads)

0.5μg

8%DV

Caviar(Fish Eggs)

20μg

333%DV

Fish(Tuna)

10.9μg

181%DV

Octopus

36μg

600%DV

Lean Beef

8.2μg

136%DV

Lobster

4μg

67%DV

Lean Lamb

3.7μg

62%DV

Energy Bars( Fortified)

12.24μg

204%DV

Rice Milk

0.6μg

11%DV

Buttermilk( Low-Fat)

0.22μg

4%DV

Liver Sausage

13.5μg

224%DV

Ostrich

6.4μg

106%DV

Venison

3.6μg

60%DV

Emu Steak

9.37μg

156%DV

Luncheon Meat*

5.14μg

86%DV

Pastrami

1.9μg

31%DV

Hard Salami*

2.8μg

47%DV

Turkey(Cooked)

1μg

17%DV

Veggie Burgers

2μg

34%DV

Lean Cured Ham

0.65μg

11%DV

Lean Chicken

0.31μg

5%DV

Scallops

2.2μg

36%DV

*The quantities of Vitamin B12 might vary. Check out for the nutrition labels of the product for an exact quantity of vitamin B12 levels from every individual ingredient.

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Dr. Jagdev Singh (B.A.M.S., M. Sc. in Medicinal Plants) is a Licensed Ayurvedic Practitioner under Central Council of Indian Medicine (CCIM) Act India and Board of Ayurvedic and Unani Medicine, Chandigarh since 2010. He is running his ‘Ayurveda Clinic’ in Rupnagar, Punjab, India.

He has successfully treated thousands of patients with Ayurvedic Medicine and Ayurvedic Diet. Ayur Times is an initiative of his efforts to bring quality information on Indian Medicine with the highest level of relevancy and scientific evidence.